~ Finding Happiness Through Fitness, Food, and Fun

Category Archives: running

No that title is not describing me, not this time anyway. That friends is the description of a dish I have to share with you. But we will get to that shortly.

First, I’m happy to report today was a pretty good day! It started with a new workout and ended with a really great recipe – how could it not be good?? Here are all the ways today rocked!

Strength Training! Very early this morning, I went to my first group lifting class. I took a total body conditioning class at NYSC. It is a body pump style class, where you do a cardio strength routine set to music. These classes are great because they work all the major muscle groups using squats, lunges, presses, lifts and curls. You go for 50 minutes non-stop so it really gets your heart rate up. I have been really nervous to do a group class besides yoga or spinning, but it turns out I really loved it. I am going to make this class part of my weekly routine. Let’s hope it pulls me out of my weight lifting rut.

I received two emails this morning that I have been waiting for. Both have to do with running! First, was from Girls on the Run Manhattan. I applied to be a coach back in July, and while I don’t know if I got the position yet. They emailed me saying they are wrapping up the decision making and I should know within the week. The second email was from my new running coaches. The girls behind Hot Bird Running have this awesome training package for the Rock n’ Roll 10k in Brooklyn. I was already signed up and still with out a plan, so this was perfect. I am pretty pumped to have the opportunity to work with them. I have been on two group runs that they lead at Lululemon. I really enjoy their fun attitude towards running. I will get my training program soon, and I will definitely keep you updated.

I had The.Best.Salad.Ever for lunch! I took a bit of a long lunch break and walked up to Just Salad. I ordered the HUDSON VALLEY MIX:Baby Spinach, Butternut Squash, Broccoli, Apples, Goat Cheese, Beets, Pumpkin Seeds, Multigrain Croutons Suggested Dressing: Low-Fat Horseradish Chive. I subbed the croutons for egg whites and asked for light on the cheese and dressing. All my favorite things in one bowl. The whole big salad ended up being about 350 calories. You can calculate it right on their website too.

This salad tasted like Fall. And I think I have a new obsession with goat cheese. Bonus points – At Just Salad they chop up the salad too! Awesome. I am going to have to refrain from trying to get lunch here everyday. Maybe a once a week treat if I eat at home the rest of the week.

I had my last PT session this afternoon before going and gathering all my ingredients for dinner. Bryan has been dealing with some crazy moods swings from me lately, so I made this recipe for him. I tried to combine some of his favorite foods: pistachios and sushi. He always raves about this almond crusted salmon my mom made once, so I decided to switch out the almond for his favorite, pistachio. And while this isn’t raw sushi, the presence of fish and the spicy wasabi are reminiscent of it. Ever since seeing the wasabi pea powder on ice cream at the Big Gay Ice Cream Truck, I have wanted to incorporate it into a recipe. So here we go

This fish recipe is nutty, zesty, and subtly spicy. Baking fish is so fast, easy, and healthy. And this recipe is pretty versatile you could sub in other types of fish such as salmon or halibut. I image it would even be good using chicken or tofu. It does have some rare/expensive ingredients. I know that tends to turn people off, but the ease of cooking and end product make it totally worth it.Wasabi pea powder can be found in the asian section of the grocery store and it only cost me $4. Wasabi is a Japanese horseradish. Another great use for it is combining the powder with equal parts water to make a paste and using it as a spicy sandwich spread.

Evening all! Today was a pretty solid day. It started out with yoga and ended with a group run. And I was pretty productive at work. My western blot (protein analysis) can out with a pretty good result. Yay! Can’t ask for better.

I always feel good when I start a day off with yoga. I woke up pretty early to make the first class at Yoga to the People East Village. Yoga to the People is a chain of donation based studios located in New York, Seattle, San Fran, and Berkley. This studio has 60 minute vinyasa classes. I have read both really positive and negative reviews. My opinion – I love it. I have only been to the East Village location for 3 morning classes. They have been some of best yoga work outs I have had. They do a really good job with the sequence and the pace of the class.This morning the instructor did a number of long chair poses and included some tough ab work in boat pose. I like when classes really focus on strength training. It takes the practice to the next level for me, and I get a good sweat out of it. I love the deep stretching I get with yoga, but I also like to feel a burn. I have gotten that out of all 3 classes at YTTP. I may even go tomorrow. My knee actually felt great when I left there this morning. The mile walk down it was acting up, but the way back it was great.

The only negative is that the class is pretty packed. I thought that might bother me, but it doesn’t. It is such a good workout and a great price (pay what you can/want) that I really don’t even mind all the people. I usually pick a spot near the front corner. I really recommend trying YTTP if you have one near you.

Next month, I will be trying out their hot yoga studio on 27th St. Keelie from Sweat = Success is awesome and is planning an NYC Blogger meet-up. It is going to be on September 25th and after class we are doing brunch (my favorite meal!) If you are interested in going head over to her blog for more info!

Now it is time for What I Ate Wednesday!

This is a weekly party started by Peas and Crayons. This is the one day a week where you get a full look into an entire day of eats for me.

Love that have been getting to enjoy a little chocolate with some healthy benefits. Besides this probiotic chocolate bar, which was really good and only 80 calories, I have also been getting my calcium through Adora Discs. Yum!

Here is the eggplant recipe:

Cous Cous and White Bean Stuffed Eggplants

This was a recipe I came up with quick using ingredients I had to use up in the fridge. I picked up these fairytale eggplants last week at the market. They were the cutest damn things ever! They are mini eggplants, and would you expect anything else but adorable from something with fairytale in the name? Bryan started steaming them before I got home, so I never got a picture. I steamed the eggplants but you could also bake them if you do not have a steamer. This recipe (if you can even call it that) is great because it is easy and delicious. I just used things I had on hand. You can use any whole grain, bean, and herbs you have, not necessary what I used here.

Ingredients (Serves 2):

2 fairytale or baby eggplants

1/3 cup dry whole wheat couscous (cooked according to package)

1/3 cup cannellini beans (drained and rinsed)

1 cube of TJ’s frozen basil

salt, pepper, dry thyme

fat free feta crumbles and walnuts for garnish (optional but tasty!)

Directions:

Wash and cut eggplant in half lengthwise

Steam for 10 minutes or until tender and skin darkens to brown

While eggplant is steaming cook couscous

Scoop out the meat in the eggplant, leaving just enough to keep shape.

Combine eggplant meat, couscous, beans, spices, and herbs in a bowl

Spoon mixture back into eggplant

Sprinkle with feta and walnut pieces and serve!

How was your day? What was the best part about it? I can’t even pick yoga, running, a new recipe. It was all good.

Hello, hello! Today I had my 4th physical therapy visit. My knee pain has been better, but not healed. My pain level has gone from roughly 6 to like 3.5. The frequency of the sharp pains has also decreased. As a result, I have gotten back into the fitness routine the past couple days. Check it out here!

On my third visit last Wednesday, we finally pinpointed the problem. After my first appointment, I discussed with you the really tight IT bands (group of fibers that run down outside of thigh) and weak hip muscles. But there was something even more going on. That something is called popliteus. Pop- what?? I took anatomy and physiology in college, but I did not know this muscle.

Function: internal rotation of your shin as well as for initiating knee flexing when you move from straight leg to bend leg.

How do you injure the popliteus muscle?

Overuse and bad form

Weak hamstrings and quads

hyperextension of the knee

Chances are that is is a combination of causes 1 and 2 in my case.

Symptoms

Pain in back of knee and outside of knee

Treatment Options

Rest, Ice, Elevation

Ultrasound – heat therapy

Transverse massage – rubbing the aggravated area perpendicular to the muscle

Lots of hamstring stretching

Prevention

Focus on proper running form

Regularly perform lower body strength training exercises

Wrap knee when running of re-occuring injury

Shoes with good stability to keep ankles in line

Prior to this injury, I have not had successful experiences with physical therapy. I think I never gave it a chance in the past. I can be quite stubborn, which tends to make for a bad patient. Now, I would recommend PT to anyone experiencing problems. I have learned quite a bit the last couple weeks. As usual, the things I’ve learned are things I knew I should be doing. I learned the hard way that proper training includes more than just your running plan. Successful training also includes:

Rest days – to avoid burn out

Lower body strength training – running alone is not enough

Long stretching sessions and foam rolling DAILY

I definitely felt Fall in the air today. Who else is excited? I’m ready for boots, and layers, and flannel. Not to mention apple cider, concord grapes, and PUMPKIN! Although I am a bit sad to see that summer is leaving. I never made it to the beach! There still might be time.

Are there any summer activities you still want to squeeze in?

Finally, a big Happy Birthday shout out to Tina from Fitness, Faith and Fun! I had the pleasure of meeting her this weekend. I cannot say enough great things about her. She is one of the friendliest and most sincere people I have met. And she has an awesome giveaway from Love Grown Granola in honor of her special day.

Happy August! This year is flying by. I love that Fall is coming, but that means winter is shortly behind *shudder*

July was a decent month. Here is what I learned/discovered in July:

1) Blogging makes me happy. I came back after a month hiatus. I found that blogging takes up a lot of time, but I was happier doing it than not. Blogging is beneficial to me, because writing helps me find myself, and it makes me reflect on my life and if I am living each day the way I want to.

2) Facing Fears is Good! – I joined a run club after debating about it since March. I bought a ticket to the Healthy Living summit. It is not for another 3 weeks, but I have already made connections with other bloggers and found so many great new ones. I rode my bike cross-town and can’t wait to make it regular part of my commuting around the city.

3) Twitter is awesome! – I am slightly obsessed actually.

4) Americano coffee – This is espresso diluted with equal parts water. Sounds gross, but it is great. The espresso has a bolder, richer flavor that drip coffee and has less caffeine. 75 mg per shot, compared with about 150 mg in a Starbucks tall.

Now, I have to keep the momentum going for August. My August goals:

1) Half Marathon training – I think I’m going to do it. Registration opened today and I think I’m going to bite the bullet and take on the Staten Island Half. That gives me 10 weeks….ekkk!

2) Yoga 1-2 a week. If my joints are going to hold up for the race. I am going to need this. I did good during June then not so much

3) Get back to strength training 2-3 times per week. Summer fun has taken a toll on my routine.

4) Get back to meal planning/cooking at home. With the heat, Bryan and I started eating out wayyy too much again. And I have some great new recipes up my sleeve I want to try.

5) Work on photography – My blog pictures are either eh or non-existent.

August 1st, so far so good! I woke up this morning and went for a 2.25 mile run. Honestly, my legs were so stiff I’m surprised I made it anywhere. But I have a goal and I’m going to stick to it! And I ate every meal at home!

I always find it so crazy how every yoga class I go to seems to tap into exactly what I needed to go to class for. Yesterday, I said I was having a bad couple of days with my sciatica in my hips and my feet, from flip flops. The instructor announced “we are going to send some juice into those hips and do some foot stretches since it is flip flop season.” How do they know?? There was only a couple of us in the class, the smallest class I’ve ever been in. The extra attention was awesome. I still consider myself pretty new to yoga and any extra help is greatly appreciated.

After class, I went and did my new favorite leisure activity. Coffee + Reading outside at 71 Irving.

Irving has to be one of my favorite little streets in NY. It is right off the upscale neighborhood of Gramercy Park. It is a really nice side street and that is pretty quiet by NYC standards. So, it is pretty relaxing to sit outside and enjoy the weather. I keep finding myself here in the afternoons 1-2 a week lately. Bonus – it is in walking distance from my apartment. Double bonus – the coffee/baked goods are delicious!

Then, I spent 2 hours attempting to chicken out of going to the Lululemon Soho running club. I sucked it up and went. I told myself now or never. I am so glad I did! Best decision I’ve made in awhile. I got to meet Caitlin, from caitlinliveswell.com, and she was totally right – it is chill and everyone is awesome. I always thought I worked out better on my own, but I ran farther than I have in awhile with this group. And I feel great! My legs were definitely tight today, but that is to be expected. As far as my joint pain – I seem to be holding up fine after the ~4.5 mile run. I’m pretty pumped about this. I was wrong; a group workout definitely allows you to challenge yourself more. It is too easy to play it safe when you are by yourself. I think I going to make this a regular Wednesday night run. I’m hooked after just one session. They might have even convinced me to go for the Staten Island Half Marathon in October. We shall see…..

The moral to the story – face your fears. If there is something you want to try, just go for it! It will probably be great.

I will leave you with some of today’s eats.

My favorite muffin mash: About 6 oz of TJ’s 0% plain greek yogurt with 1/2 a crumbled blueberry flax muffin (advertised to be only 80 calories) and 5 raspberries + TJ’s Bay Blend coffee. This coffee is good. It is ultra dark roast. Flavor is bold and definitely hits the spot. Not too acidic or bitter at all.

For dinner, we had coconut curry marinated tempeh from Turtle Island, steamed broccoli with a little Parmesan cheese, and spiced cousous with chickpeas. Bryan and I had this chickpea dish at a New Year’s Party where everyone there was middle eastern. The food was incredible and all homemade. It was actually my mom’s boyfriend’s family. I’ve been asking for the recipe since January. Still don’t have it so I just tried to wing it with what I know of middle eastern cuisine. Here is what I did. Sorry there are no measurements for the spices.

Middle Eastern Spiced Pearl Couscous w/ Chickpeas

Cook 1 cup whole wheat large pearl couscous in 1 1/4 cup of water

Rinse and Drain 1 can of chickpeas

Add these spices to taste (or smell – it is so fragrant!) : cinnamon, cardamom, cumin, salt, pepper, and a little onion powder.

Add chickpeas at the end and stir.

It was pretty damn close. I think cooking the couscous in broth (veg or chicken) would add more flavor, which I think is what they probably did. I liked this the way it was though. Other spices possible added: all spice or cloves.

So tell me –

Are you part of an exercise group?Or have you tried something new lately that you were nervous about? I am a bit nervous about the upcoming Healthy Living Summit. But I am confident it is going to be awesome and a truly great experience.

Not only did I need to get back into blogging, but I had to get my daily routine back on track. I am much happier when I work out in the morning. I find that I stay on top of my workouts when I do them in the AM. The afternoon/evening makes it too easy to find other things I need to do, aka EXCUSES.

Part of the reason for my change in routine is that Bryan has finally finished Step 1 of the Medical Exam Boards (and scored really well!), and now he is working in the hospital. This means he is up at 6 am everyday. I did not think it was possible, but his schedule is crazier now. I am no stranger to bright and early, but instead of working out. I have been making breakfast for the both of us and get ready with him. I was getting to work at 730ish instead of my normal 930ish. Crazy, I know. I’m lucky to have such a laid back job, where I can basically come and go as I please. The benefits of science. As long as I get my stuff done, no one really cares.

So, I never thought myself the housewife type, or house girlfriend rather. I’ve always been independent, the one wearing the pants. But I find it actually makes me happy to help out and cook for him. However, I have a hard time remembering that although it makes me feel good and excited to help others, I will ultimately be upset if I sacrifice my needs in the process. Bryan’s new crazy busy, unpredictable schedule has made me remember why I was so adamant on finding myself last year. I need to have hobbies, be happy, and be comfortable with myself. From now until Bryan retires he will have this schedule. Late nights at the hospital, being on call, never sure exactly when he will be done. I can’t just be waiting around.

So this morning, I got up with Bryan, fixed him some food and got the coffee going, but then I headed down to the building gym. Monday for me means Chest, Shoulders, and Triceps + interval training. I tend to work out the same muscle groups together, but change up the exercises I do a bit and the weight so I do not plateau. Today I did supersets – combining 2 workouts for the same muscle group and doing them back to back. I also added some abs at the end. Just do it, you won’t be sorry after. Personally, abs is my least favorite muscle group to work. Some time it helps just to do it first and get it over with, so I do not try and skip it.

Monday – Chest, Shoulders, Triceps + Abs

Today’s Speed Interval Workout: Done on the treadmill

Enjoy!

Best thing I ate today was this little egg, kale, and sweet potato number from One Healthy Munchkin. This was my lunch today.

I have the luxury of being 5 minutes from work so I can go home and whip up something for lunch everyday. I did make some minor changes. I didn’t have onion, and I used 1 egg and 1 egg white. I like my yolks to be slightly runny still. That made for the best bits when I had kale, tater, and the gooey yolk all in one. I want more now, but alas that was the last of the kale. That means I have to make a trip to Trader Joe’s soon. Haha, yes! This is in no way a bad thing for me ever. Except for maybe on my wallet.

Do you have people you like take care of or maybe a job that’s really demanding? How do you balancing taking care of yourself and others? The more I think about, the more it makes sense that I like taking care of Bryan. I thought it was the opposite because I was raised so independent. But that has also made me a little controlling(eeek!). I think it is the controlling side that likes to do everything. And the fact that I love to make something yummy and see how he reacts : )!

I did it! I’m so happy and I feel good. I tried to back out the whole 50 minute trip there. Like almost everything I do, I am excited when I get the idea, then when its time I don’t want to do it. I had so many reasons I wanted to back out – the joint inflammation in foot, no bag check, going alone, I don’t want to go to the Upper West Side, I have to poo. The last one is gross, I know.

At the starting line, I wanted to run the other direction. Horrible memories from high school cross country floated back up. My jaw was tight, my hands were tingling. But then I just went. I was unsure what to expect for my time since I have been doing a lot of treadmill running and I never really had anything to track my pace/distances outside. Seeing has how this was my first run with the Garmin, I did not want to focus on it too much. Just run my race and see what happens. I was so pleased with the results. The watch time is actually about 12 seconds more too! My average pace was 9.26! And the whole race was full of small rolling hills too.

I am so glad I went. I’m pumped. This was unlike cross country. I remember never being happy after a race. No time was ever good enough. This race was just for me, and I was thrilled to have a time under 30 minutes. It was also nice to get messages from Bryan and Mom after the rest telling how proud they were of me. I wish they were there, but that was the next best thing. I cannot wait for the next race! What should I run next??

I got this awesome lycra shirt for running!

Right now, I am icing my poor inflamed toe and enjoying a post run pita with hummus and tabbouleh. It is kind of overcast out today, but I cannot wait to put on my shirt and head out to the farmers market in Union Square. It may seem silly but I am going to wear that shirt all day long.

The rest of my birthday went great! I will be posting more on that later. Right now, let’s talk about jitterbugs.

In a couple minutes, I will be heading out for my first race in 8 years! I am feeling unprepared and looking for reasons to back out. I am not as physically prepared as I thought I would be. I know if I want to start racing again I need to start somewhere. This dancing stomach is bringing back memories from high school. I actually hate the starting line. I do not deal with adrenaline. My jaw tightens and my hands tingle. But my favorite part of the race is when the crowd starts to thin out and everyone is settling into their own pace. You can just hear breathing around you and footsteps. During races, I am not running with music and there are completely different sounds.

I’m glad this is sort of a chill run and for a good cause. It is the Melissa Fund Sun Run for Melanoma. I do not have high expectations for my time. I missed some interval runs in my training plan the past few weeks of it. This is just my starting point, and these big events are kind of fun. Soooo, here goes nothing. I’m off to get dressed, get hydrated, and get fueled. My race day breakfast is going to be toast with pb and a banana. I will see you when I get back!

My mom is currently living it up in Southern California right now.I receive daily pictures.

Like These:

And this:

That is the Hollywood sign in the back ground. Her current next door neighbor is Chevy Chase. No lie.

Meanwhile here in NYC, we have this:

It is sort of hard to read, but yes that does in fact say snow for April 1st. Must be a joke, right?

Today, I started with Week 1 Day 1 of my 5k training plan. It should have been yesterday, but sometimes life does get in the way. Doctor appointments are also part of maintaining a healthy life. So go get your annual physical if you are due!

Wednesday is also leg day this week. Work to follow this afternoon.

I mentioned yesterday that I like my bananas, scientifically known as Musa acuminata, to be under-ripe. Green bananas get me giddy. When you peel them they have a different smell. Almost fresher. And they taste a little more chalky and kind of melony. ❤

The Perfect Bunch:

Look how beautiful they are! Yum, Yum. And oddly enough in my reader this morning was a headline from Health.com. Bananas: Ultimate Hunger Buster. Turns out bananas that are still a little green are actually healthier for you! Well hot damn! As usual, Green is always Good! Bananas are loaded with resistant starch. RS does not get digested in the small intestine, and instead goes to the large intestine to act as dietary fiber. Green bananas have 3x the amount as ripe bananas. That’s approximately 12.5 g vs 4.7 g. I guess that explains the chalkier taste that I love so much. So next time you need a snack to hold you over grab a under ripe banana. You will also receive a healthy dose of potassium, which helps ward off the dreaded shin splints.

Welcome!

Hi! I am Ashley. A life long food enthusiast, but with a newly developed healthy attitude. This blog is a place for discussion about healthy living, as well as a resource for the science behind healthy choices. Freckles & Spice is my commitment to stay on the path towards healthy and active lifestyle and to rediscover myself, all while balancing the fast paced, hectic life of a professional twenty-something living in the city. Thanks for stopping by!

First time here? Check out this post for a little introduction to what you will find here.